8 Soothing Tips for Composing Yourself in Stressful Situations
Do social conflicts send you over the edge? Or maybe, your work environment is making your blood boil. With these actionable tips, you'll learn how to be mentally calm in almost every stressful situation and keep your fight or flight response in check.
1. Add Vitamins and CBD to Your Daily Routine
Many people find vitamins and CBD helpful in reducing stress. As with any product, be sure to do your research and talk to your doctor to decide which options are best for you.
Not sure where to start? Studies have found that B vitamins can play a role in improving mood and reducing stress. You can get more B vitamins simply by adding more fish, bananas, eggs, leafy greens, whole grains, and certain Green Roads CBD products to your diet.
Additionally, CBD is becoming more and more popular in managing everyday stress. You can find gummies, tinctures, capsules, and more, that are formulated for specific needs—like reducing stress. If you’re hesitant to try CBD products, take the time to learn more about it. GreenRoads even has a Beginner’s Bundle so you can determine what’s right for you.
2. Relax Your Body
Our bodies hold onto stress and tension. Working to release physical stress can help reduce mental and emotional tension.
Try practicing Progressive Muscle Relaxation (PMR). PMR is a relaxation technique in which you tense each muscle group, hold for 5 to 10 seconds, then exhale and let your muscles fully relax for 10-20 seconds before moving on to the next muscle group. Start with your toes and work your way up: legs, glutes, abdomen, back, hands, arms, shoulders, neck, and face.
In stressful moments, try to bring awareness to your body, and do these things when you’re feeling tense:
● Unclench your teeth.
● Relax your shoulders.
● Uncross your arms and legs.
● Roll your head from side to side.
● Release your fists.
3. Breathe
Wondering how to keep your cool in difficult situations? Breathing is the most simple and effective tip. Mindful breathing exercises are proven to combat natural physical symptoms caused by stress. By focusing in on your breath, you can help to lower your heart rate, reduce stress hormone levels, and ease muscle tension. Try these exercises:
● Deep Breathing: Take a slow, deep breath in, then slowly exhale. Repeat as many times as you need.
● Box Breathing: Inhale for four counts. Hold your breath for four. Exhale for four. Hold your breath for four. Repeat as many times as needed.
4. Get Some Fresh Air
Getting outside can work wonders for your mental health. Go for a jog, take a leisurely nature walk, or just sit under a bench and read a book. Sunlight increases the body’s production of serotonin, a major mood booster. And a few deep outside breaths give your body’s cells the fresh oxygen they need to function more efficiently — in turn, lowering your heart rate and blood pressure. You’ll feel your stress melt away in moments.
5. Reframe your thoughts
There are a few practices you can do to help you change your perspective and train your mind to stay calm in every situation. Try these:
● Meditate: Meditation promotes peaceful thinking. Apps like Calm and Headspace have guided meditations you can use.
● Practice gratitude: Gratitude has been proven to lower stress levels, especially when it comes to everyday stressors like work, parenting, or finances. Take a few minutes each night to write down three things you’re grateful for that day.
● Do a reality check: Ask yourself questions based on the situation to help stop the spiral of anxious thoughts. Will this matter as much to me next week? Is that really likely to happen? Am I going to let this person’s actions have that effect on me?
6. Listen to Music
Music can have an astounding effect on stress. In addition to being a good distraction, music has the power to lower your heart rate and cortisol levels as well as release endorphins to improve your mood. Listen to music on your commute and put on a calming playlist in the background while you work — the right music could help head off any budding tension.
7. Try Out Essential Oils
Essential oils can be quite useful in reducing stress. Aromatherapy is effective for mental calmness because the olfactory system directly affects the part of your brain that regulates emotion. However, certain essential oils can also be ingested or applied topically. Be sure to read the label of any oil before use. Here are four types of essential oils that may help keep you calm.
- Lavender. The most recognized for how it instills calmness and promotes relaxation.
- Clary sage. Found to reduce cortisol levels.
- Sandalwood. Offers stress-reducing properties.
- Chamomile. Supports mental calmness and promotes tranquility.
8. Take a Step Back
When you learn how to mentally calm down, you can better address a stressful situation. Sometimes all you need to do is take a step back or remove yourself from the equation for a little while. Switch tasks and focus on something else until you're able to compose yourself. When you return to the situation, you will likely feel less overwhelmed and more in control.
There are several methods you can use to stay calm in stressful environments. Whatever you choose, CBD can be easily added to your wellness regimen for improved calmness. Shop Green Roads online or find your nearest certified Green Roads retailer to start better managing your stress response today.
